4.17 – 4.23

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Saturday April 17, 2021 Title: Saturday A) Warm Up: Coaches choice warm up B) Lower Body Mixed Modal Work: 250m Row 16 Dumbbell Snatches 15/12 Cal Assault Bike 15 Wall Balls rest 2 Minutes between sets x 4 Sets *Non sharing - Run C) Core Work: 10 Minute Amrap 30 Yard Farmers Carry - Dual KB or DB 10 Alternating Barbell Windshield Wipers 12-15 Hanging Tuck Ups ----- Sunday April 18, 2021 Title: Sunday Warmup: 5-10 Minutes to warm up, then we'll get after it A) Seated Vertical Jump: Every 30s x 10 sets x 2 B) Snatch Skill Work: EMOM x 10 Minutes x2 @60-70% or 5 Sets @3111; Front Squat x 3-4; rest 90s between C) Clean and Jerk: Every 90s x 8 Sets x2 @60-70% or 5 Sets 4-6 Push Press; rest 90s between D) Accessory: Snatch RDL @ 3111; x4-6; rest 60s Bent Over Dual DB Row @30X2; x4-6; rest 60s x 3 Sets ----- Monday April 19, 2021 Title: Week 7 - Monday Warmup: Whiteboard Score: Bench and DB Row weight A) Coaches Choice Warm Up: Coach choice warm up B1) Close Grip Bench Press: @3111 x4-6; rest 60s B2) Bent Over DB Row: @3111; x4-6; rest 60s x 3 Sets C) Mixed Modal - UB Focused: 15 Minute Amrap 400m Run 10 Dumbbell Hang Muscle Cleans 10 Burpees w OH Clap 60s Rest ----- Tuesday April 20, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: Coach choice warm up B) Front Squat - Catalyst: @3111; 3x3-4; rest 2 minutes between C) Single Leg Squat + Isometrics: 30 Yard Dual Arm Farmers Carry; rest 30s 10 Front Foot Elevated DB Suitcase Reverse Lunge; rest 60s x 5 Sets ----- Wednesday April 21, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press weight A) Coaches Choice Warm Up: Coach choice warm up B1) Single Arm OH DB Press: @30X1; x4-6; rest 30s B2) Dumbbell Pullover: x3.3; rest 15s; rest 30s *yep, cluster sets, hit 3, rest 15s, hit 3, move on B3) Barbell Bicep Curl Cluster Set: x2.2.2; rest 15s; rest 60s x 3 Sets *do 3, rest 15s, 3, rest 15s, 3, rest 60s - then move on C) Mixed Modal - Shoulder Focused: 12 Minute Amrap 15/12 Calorie Row or Bike 12-15 Push Press push presses are unbroken ----- Thursday April 22, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: Coach choice warm up B) Deadlift: @3010; 7.5.3.1; rest 2 minutes between C) Bilateral Bending + Core: 6 Sets for time; 12 Minute Cap 25 Double Unders or 75 Singles 10 Hang Muscle Clean 10 Abmat sit Ups ----- Friday April 23, 2021 Title: Friday Warmup: Whiteboard Score: no score - get it A) Warm Up: Coach choice warm up B1) Tall Kneeling Single Arm DB Curl: x6-8; no rest B2) Single Arm DB Skull Crushers : x6-8; rest 30s x 4 Sets C1) Barbell Reverse curls: x6-8; no rest C2) Seated Dumbbell Tricep Extensions: x6-8; rest 30s x 4 Sets D) Mixed Cyclical: *practice this pacing one more week! 8 Minute Amrap; pick up the pace from last week 400m Run 500m Row 2k Bike rest 6 minutes x 2 Sets

Programming 4.10 – 4.16

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Saturday April 10, 2021 Title: Saturday A) Lower Body Mixed Modal Work: 200m Run 10 Dumbbell Snatches 12 Wall Balls 15 Russian KBS 15 Cal Assault Bike rest 90-120s x 4 Sets B) Core Work: 10 Minute Amrap 60 Yard Farmers Carry - Dual KB 5/side KB Windmill 15 Abmat sit Ups - fast ----- Sunday April 11, 2021 Closed for our annual cleaning! ----- Monday April 12, 2021 Title: Week 6 - Monday Warmup: Whiteboard Score: Bench and DB Row weight A) Coaches Choice Warm Up: Coach choice warm up B1) Close Grip Bench Press: @3111 x6-8; rest 60s B2) Bent Over DB Row: @3111; x6-8; rest 60s x 3 Sets C) Mixed Modal - UB Focused: 15 Minute Amrap 10 Dumbbell Hang Muscle Cleans 200m Run 5 Burpees w OH Clap 5 Push Ups 200m Run 60s Rest ----- Tuesday April 13, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: Coach choice warm up B) Front Squat - Catalyst: @3111; 3x4-6; rest 2 minutes between C) Single Leg Squat + Isometrics: 50 Yard Dual Arm Farmers Carry; rest 30s 12 Front Foot Elevated Goblet Reverse Lunge; rest 60s x 4 Sets ----- Wednesday April 14, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press weight A) Coaches Choice Warm Up: Coach choice warm up B1) Single Arm Dumbbell Z Press: @30X1; x4-6; rest 30s B2) Dumbbell Pullover: @3110; x4-6; rest 30s B3) Barbell Bicep Curl Cluster Set: x3.3.3; rest 20s; rest 60s x 3 Sets *do 3, rest 15s, 3, rest 15s, 3, rest 60s - then move on C) Mixed Modal - Shoulder Focused: 12 Minute Amrap 15/12 Calorie Row or Bike 12-15 Rear Delt Fly 12-15 Lateral Raises 12-15 Front Raises ----- Thursday April 15, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: Coach choice warm up B) Deadlift: @3010; 8.6.4.2; rest 2 minutes between C) Bilateral Bending + Core: For Time 60 Double Unders or 120 Singles + 30.20.10 Single Arm Alternating DB Muscle Snatch Ball Slams + 60 Double Unders or 120 Singles ----- Friday April 16, 2021 Title: Friday Warmup: Whiteboard Score: no score - get it A) Warm Up: Coach choice warm up B1) Hammer Curl: x6-8; no rest B2) Dumbell Overhead Tricep Extensions: x6-8; rest 30s x 4 Sets C1) Concentration Curls: x6-8; no rest C2) Narrow Grip Tricep Push Ups: x9-15; rest 30s x 4 Sets D) Mixed Cyclical: 8 Minute Amrap; pick up the pace from last week 400m Run 500m Row 2k Bike rest 6 minutes x 2 Sets  

Programming 4.3 – 4.9

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Workout Log: CFSB - Class Programming Start Date: 2021-04-03 End Date: 2021-04-09 Saturday April 3, 2021 Title: Saturday A) Lower Body Mixed Modal Work: 15 Cal Assault Bike 15 Russian KBS 12 Wall Balls 10 Dumbbell Snatches 200m Run rest 90-120s x 5 Sets B) Core Work: 12 Minute Amrap 50 Yard Single Arm Farmers Carry/side 30-60s Plank or Ring Plank 16 Russian Twists ----- Sunday April 4, 2021 Title: Sunday Warmup: 5-10 Minutes to warm up, then we'll get after it A) Notes: We'll be challenging the weights from last week! B) Seated Vertical Jump: Every 30s x 10 sets x 2 C) Snatch Skill Work: EMOM x 10 Minutes x2 @55-65% or 5 Sets @3111; Front Squat x 4-6; rest 90s between D) Clean and Jerk: Every 90s x 8 Sets x2 @55-65% or 5 Sets 6-8 Push Press; rest 90s between E) Accessory: Snatch RDL @ 3111; x6-8; rest 60s Bent Over Dual DB Row @30X2; x6-8; rest 60s x 3 Sets ----- Monday April 5, 2021 Title: Week 5 - Monday Warmup: Whiteboard Score: Bench and DB Row weight A) Coaches Choice Warm Up: Coach choice warm up B1) Close Grip Bench Press: @3111 x8-10; rest 60s B2) Bent Over DB Row: @3111; x8-10; rest 60s x 3 Sets C) Mixed Modal - UB Focused: 15 Minute Amrap 6-8 Tough Three Point Row/side 10 Push Ups or 10 Alternating Push Up with Shoulder Tap 200m Run 60s Rest ----- Tuesday April 6, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: Coach choice warm up B) Front Squat - Catalyst: @3111; 3x6-8; rest 2 minutes between C) Single Leg Squat + Isometrics: 80 Yard Dual Arm Farmers Carry; rest 30s 16 Front Foot Elevated Goblet Reverse Lunge; rest 60s x 3 Sets ----- Wednesday April 7, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press weight A) Coaches Choice Warm Up: Coach choice warm up B1) Single Arm Dumbbell Z Press: @30X1; x6-8; rest 30s B2) Dumbbell Pullover: @3110; x6-8; rest 30s B3) Barbell Bicep Curls: x4-6; rest 60s x 3 Sets C) Mixed Modal - Shoulder Focused: 12 Minute Amrap 15/12 Calorie Row or Bike 12-15 Lateral Raises 12-15 Front Raises ----- Thursday April 8, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: Coach choice warm up B) Deadlift: @3010; 9.7.5.3; rest 2 minutes between C) Bilateral Bending + Core: For Time 50 Single Arm Alternating DB Muscle Clean 50 Double Unders or 120 Singles 50 Abmat Sit Ups 50 Ball Slams 50 Double Unders or 120 Singles ----- Friday April 9, 2021 Title: Friday Warmup: Whiteboard Score: no score - get it A) Warm Up: Coach choice warm up B1) Barbell Reverse Curl: x6-8; rest 30s B2) Tricep Kickbacks : x6-8; rest 30s x 4 Sets C1) Barbell Drag Curl: x6-8; rest 30s C2) Bar Skull Crusher: *on the ground x6-8; rest 40s x 4 Sets D) Mixed Cyclical: 20 Minute Amrap 400m Run 500m Row 2k Bike  

Programming 5.27 – 6.2

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Workout Log: CFSB - Class Programming Start Date: 2021-03-27 End Date: 2021-04-02 Saturday March 27, 2021 Title: Saturday A) Lower Body Mixed Modal Work: 15 Cal Assault Bike 12 Wall Balls 15 Russian KBS 12 Box Jump with Step Down 12 Reverse Lunge rest 90-120s x 5 Sets B) Core Work: 10 Minute Amrap 50 Yard Single Arm Farmers Carry/side 30-60s Plank or Ring Plank ----- Sunday March 28, 2021 Title: Sunday Warmup: 5-10 Minutes to warm up, then we'll get after it A) Notes: We'll be challenging the weights from last week! B) Seated Vertical Jump: Every 45s x 8 sets x 2 C) Snatch Skill Work: EMOM x 10 Minutes x2 @50-55% or 5 Sets @3111; Front Squat x 6-8; rest 90s between D) Clean and Jerk: Every 90s x 8 Sets x2 @50-55% or 5 Sets 8-10 Push Press; rest 90s between E) Accessory: Snatch RDL @ 3111; x8-10; rest 60s Bent Over Dual DB Row @30X2; x8-10; rest 60s x 3 Sets ----- Monday March 29, 2021 Title: Week 4 - Monday Warmup: Whiteboard Score: Bench and DB Row weight A) Coaches Choice Warm Up: All this week we'll be doing coaches choice warm ups :) B1) Close Grip Bench Press: @3111 x10-12; rest 60s B2) Bent Over DB Row: @3111; x10-12; rest 60s x 3 Sets C) Accessory + Single Modality: 15 Minute Amrap 200m Jog 15 Ring Rows or 5 Strict Pull Ups *no bands allowed 15 Push Ups or 10 Offset Push Ups *switch hands at 5 60s Rest *switch your grip each time if doing strict pull ups; pronated, supinated, mixed/mixed ----- Tuesday March 30, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: All this week we'll be doing coaches choice warm ups :) B) Front Squat - Catalyst: @3211; 3x8-10; rest 2 minutes between C) Single Leg Squat + Isometrics: 100 Yard Dual Arm Farmers Carry; rest 30s 20 Alternating Reverse Front Rack Lunges; rest 60s x 3 Sets ----- Wednesday March 31, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press weight A) Coaches Choice Warm Up: All this week we'll be doing coaches choice warm ups :) B1) Single Arm Dumbbell Z Press: @30X1; x8-10; rest 30s B2) Dumbbell Pullover: @3110; x8-10; rest 30s B3) Barbell Bicep Curls: x6-8; rest 60s x 3 Sets C) Accessory + Single Modality: 10 Minute Amrap 25/15 calorie Row 12-15 Front Raises 12-15 Lateral Raises ----- Thursday April 1, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: All this week we'll be doing coaches choice warm ups :) B) Deadlift: @3010; 10.8.6.4; rest 2 minutes between C) Bilateral Bending + Core: For Time 40.30.20.10 Single Arm Alternating DB Muscle Clean Abmat Sit Ups *after each set perform 30 Double Unders or 90 Single Unders 40/30 30/30 20/30 10/30 ----- Friday April 2, 2021 Title: Friday Warmup: Whiteboard Score: no score - get it A) Warm Up: All this week we'll be doing coaches choice warm ups :) B1) Concentration Curls: x8-10; rest 30s B2) Dumbbell Seated Overhead Tricep Extension: x8-10; rest 30s x 4 Sets C1) Hammer Curl: x8-10; rest 30s C2) Bar Skull Crusher: *on the ground x8-10; rest 40s x 4 Sets D) Mixed Cyclical: 15 Minute Amrap 20 Prisoner Step Ups 200m Jog 25/20 cal Assault Bike 10 No Push Up Burpees  

Programming 3.20 – 3.26

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Saturday March 20, 2021 Title: Saturday A) Lower Body Mixed Modal Work: 12 Cal Assault Bike 12 Goblet squat 12 Walking Lunge 12 Air Squat 12 Reverse Lunges rest 90-120s x 5 Sets B) Core Work: Every 90s x 6 Sets 1. 30-90s Side Plank Hold Left side 2. 30-90s Side Plank Hold Right Side ----- Sunday March 21, 2021 Title: Sunday Warmup: We'll take 10-15 Minutes to warm up, then get after it! A) Notes: We'll be challenging the weights from last week! B) tall box jump: EMOM x 8 Minutes x 2 C) Snatch Skill Work: EMOM x 10 Minutes x2 @45-55% or 4 Sets @3111; Front Squat x 6; rest 90s between D) Clean and Jerk: Every 90s x 10 Sets x2 @45-55% or 4 Sets 6-8 Push Press; rest 90s between E) Accessory: Snatch RDL @ 3111; x6-8; rest 60s Bent Over Dual DB Row @30X2; x6-8; rest 60s x 3 Sets ----- Monday March 22, 2021 Title: Week 3 - Monday Warmup: For class: Score the bench and three point row weight on the board, for those with Truecoach, always note everything :) Time Limits: A. 6 Minutes B1/B2. 20 Minutes C. 20 Minutes For those not comfortable sharing equipment; perform a Glute Bridge Floor Press instead of a bench press and a barbell bent over row instead of a ring row A) Warm Up: 6 Minute Amrap 60s Assault BIke; build each set - end moderate 30s Plank March 30s Reverse Plank to Tabletop B1) Medium Grip Bench Press: @3111 x10-12; rest 60s B2) Three Point Dumbbell Row: @3111; x10-12; rest 60s x 3 Sets C) Accessory + Single Modality: 3 Sets 2:30 Assault Bike; work on consistent RPM @2010; 12-15 Ring Rows @2010; 12-15 Push Ups 90s Rest ----- Tuesday March 23, 2021 Title: Tuesday Warmup: For class: score the back squat Time Limits: A. 6 Minutes B. 15 Minutes to warm up and finish C. 25 minutes to warm up and finish For those not comfortable sharing equipment; Goblet Squat or Front Squat in place A) Warm Up: 6 Minute Amrap 60 Jump Rope Singles 10 Arms Overhead Reverse Lunge *alternating 12 Front Plank to Side Plank B) Back Squat: @3211; 3x10; rest 2 minutes between C) Single Leg Squat + Isometrics: Single Arm Dumbbell March x 20 Alternating *switch arms at 10; rest 30s @20X1; x15-20/side; Front Rack Split Squat; rest 60s x 3 Sets ----- Wednesday March 24, 2021 Title: Wednesday Warmup: For class: score the strict press and pullover weight Time Limits: A. 6 Minutes B. 8 Minutes C1/C2. 15 Minutes to warm up and finish D. 15 Minute Cap For those not comfortable sharing equipment; Bike instead of Row Perform presses in place pulled from the floor A) Warm Up: 6 Minute Amrap 10 Alternating Plank KB Drag 10 Front Plank to Reverse Plank *pause 3 seconds in each position 10 Alternating Childs Pose T-spine rotation B) Ring Row: @3113; 3xMax reps; rest 90s between *choose something you can hit at least 6 reps with! C1) Strict Press: @2010; x15-20; rest 60s C2) Dumbbell Pullover: @5110; x8-10; rest 60s x 3 Sets D) Accessory + Single Modality: 3 Sets 20 Single Arm DB or KB Push Press/side 20/15 Calorie Row rest 60s between sets ----- Thursday March 25, 2021 Title: Thursday Warmup: For class: score the deadlift heaviest Time Limits: A. 6 Minutes B. 12 Minutes C. 20 Minutes to warm up and finish D. 8 minutes For those not comfortable sharing equipment; Perform a DB RDL, and a Side Plank Rotation/side A) Warm Up: 2 Sets 16 Alternating Active Straight Leg Raise 14 Toe Touch to Squat 30-45s Prisoner Superman Hold B) Deadlift: @5111; 10.8.6; rest 2 minutes C) Bilateral Bending + Isometrics: @4040; x6/side rest 60s 20-30 Abmat Sit Ups; rest 60s x 3 Sets D) Landmine Twist: 2x20; rest 90s between sets ----- Friday March 26, 2021 Title: Friday Warmup: For class: score nothing! get after it :) Time Limits: A. 6 Minutes B1/B2. 12 Minutes C1/C2. 12 Minutes D. 10 minutes For those not comfortable sharing equipment; Row instead of bike A) Warm Up: 6 Minute Amrap 60s Assault BIke 8-10 Side Plank Powell Raise/side B1) Barbell Bicep Curls: x8-10; rest 30s B2) Narrow Grip Tricep Push Ups: x8-10; rest 30s x 4 Sets C1) Zottman Curls: x8-10; rest 30s C2) Skull Crusher: *on the ground x8-10; rest 40s x 4 Sets D) Mixed Cyclical: 10 Minute Amrap 10 No Push Up Burpees 30 Double Unders or 90 Single Unders 200m Run 20/18 Cal Assault Bike

Programming 3.13 – 3.19

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Saturday March 13, 2021 Title: Saturday A) Lower Body Mixed Modal Work: 10 Reverse Lunges 10 Wall Balls 10 Step Ups 10 Cal Assault Bike rest 90-120s x 5 Sets B) Core Work: Every 90s x 6 Sets 1. 30-90s Side Plank Hold Left side 2. 30-90s Side Plank Hold Right Side ----- Sunday March 14, 2021 Title: Sunday Warmup: We'll take 10-15 Minutes to warm up, then get after it! A) tall box jump: EMOM x 8 Minutes x 2 B) Snatch Skill Work: EMOM x 10 Minutes x2 @45-55% or 4 Sets @3111; Front Squat x 6; rest 90s between C) Clean and Jerk: EMOM x 10 Minutes x2 @45-55% or 4 Sets 6-8 Push Press; rest 90s between D) Accessory: Snatch RDL @ 3111; x6-8; rest 60s Bent Over Dual DB Row @30X2; x6-8; rest 60s x 3 Sets ----- Monday March 15, 2021 Title: Week 2 - Monday Warmup: For class: Score the bench and three point row weight on the board, for those with Truecoach, always note everything :) Time Limits: A. 7 Minutes B1/B2. 20 Minutes C. 20 Minutes For those not comfortable sharing equipment; perform a Glute Bridge Floor Press instead of a bench press and a barbell bent over row instead of a ring row A) Warm Up: 6 Minute Amrap 60s Assault BIke; build each set - end moderate 20-30s Plank on Hands 20-30s Reverse Plank Bridge B1) Medium Grip Bench Press: @3131 x8-10; rest 60s B2) Three Point Dumbbell Row: @3131; x8-10; rest 60s x 3 Sets C) Accessory + Single Modality: 3 Sets 2:30 Assault Bike; work on consistent RPM @3010; 8-10 Ring Rows @3010; 8-10 Push Ups 90s Rest ----- Tuesday March 16, 2021 Title: Tuesday Warmup: For class: score the back squat Time Limits: A. 6 Minutes B. 15 Minutes to warm up and finish C. 25 minutes to warm up and finish For those not comfortable sharing equipment; Goblet Squat or Front Squat in place A) Warm Up: 6 Minute Amrap 45 Jump Rope Singles 10 Arms Overhead Air Squats 10 Front Plank to Side Plank B) Back Squat: @5211; 3x8; rest 2 minutes between C) Single Leg Squat + Isometrics: 30-60s Side Plank/side; rest 30s @3111; x12-15/side; Front Rack Split Squat; rest 60s x 3 Sets ----- Wednesday March 17, 2021 Title: Wednesday Warmup: For class: score the strict press and pullover weight Time Limits: A. 7 Minutes B. 8 Minutes C1/C2. 15 Minutes to warm up and finish D. 15 Minute Cap For those not comfortable sharing equipment; Bike instead of Row Perform presses in place pulled from the floor A) Warm Up: 6 Minute Amrap 10 Alternating Plank March 10 Reverse Plank to Tabletop Plank 10 Alternating Childs Pose T-spine rotation B) Strict Pull: @3111; 3xMax reps; rest 90s between *choose something you can hit at least 6 reps with! C1) Strict Press: @3111; x10-12; rest 60s C2) Dumbbell Pullover: @3110; x10-12; rest 60s x 3 Sets D) Accessory + Single Modality: 3 Sets 15 Single Arm DB or KB Push Press/side 15/12 Calorie Row rest 60s between sets ----- Thursday March 18, 2021 Title: Thursday Warmup: For class: score the deadlift heaviest Time Limits: A. 7 Minutes B. 12 Minutes C. 20 Minutes to warm up and finish D. 8 minutes For those not comfortable sharing equipment; Perform a DB RDL, and a Side Plank Rotation/side A) Warm Up: 6 Minute Amrap 10 Alternating Active Straight Leg Raise 10 Toe Touch to Squat 20-30s Prisoner Superman Hold B) Deadlift: @3111; 12.10.8; rest 2 minutes C) Single Leg Bend + Isometrics: @3211; x8/side Single Leg Landmine RDL; rest 60s 20-30 Abmat Sit Ups; rest 60s x 2 Sets D) Landmine Twist: 2x20; rest 90s between sets ----- Friday March 19, 2021 Title: Friday Warmup: For class: score nothing! get after it :) Time Limits: A. 7 Minutes B1/B2. 12 Minutes C1/C2. 12 Minutes D. 10 minutes For those not comfortable sharing equipment; Row instead of bike A) Warm Up: 6 Minute Amrap 60s Assault BIke 8-10 Side Plank Powell Raise/side B1) Concentration Curl: x8-10; rest 30s B2) Single Arm DB Skull Crushers : *neutral or pronated x8-10; rest 30s x 3 Sets C1) Single-Arm Hammer Curl: x8-10; rest 30s C2) Tricep Kickbacks : x8-10; rest 30s x 4 Sets D) Mixed Cyclical: 10 Minute Amrap 30 Double Unders or 90 Single Unders 200m Run 20/18 Cal Assault Bike  

Programming 3.6 – 3.12

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Workout Log: CFSB - Class Programming Start Date: 2021-03-06 End Date: 2021-03-12 Saturday March 6, 2021 Title: Saturday Warmup: For class: work on consistent round times Time Limits: A. 40... For those not comfortable sharing equipment; Bike instead of row A) MAP 10: 40 Minute Amrap for consistent round times 20/18 Calorie Row 10 No Push Up Burpees 200m Run 15 Russian Kettlebell Swings ----- Sunday March 7, 2021 Title: Sunday Warmup: We'll be working through a small Snatch/CJ Warm up - if you aren't at the place where maxing out makes sense you'll hit a. 8rm Front Squat 8rm Push Press A) Snatch: Work up to a 1rm B) Clean and Jerk: Work up to a 1rm ----- Monday March 8, 2021 Title: Week 1 - Monday Warmup: For class: Score the bench and three point row weight on the board, for those with Truecoach, always note everything :) Time Limits: A. 7 Minutes B1/B2. 20 Minutes C. 20 Minutes For those not comfortable sharing equipment; perform a Glute Bridge Floor Press instead of a bench press and a barbell bent over row instead of a ring row A) Warm Up: 7 Minute Amrap 60s Assault BIke; build each set - end moderate 20-30s Plank on Hands 20-30s Reverse Plank Bridge B1) Medium Grip Bench Press: @3131 x8-10; rest 60s B2) Three Point Dumbbell Row: @3131; x8-10; rest 60s x 3 Sets C) Accessory + Single Modality: 3 Sets @3010; 8-10 Push Ups @3010; 8-10 Ring Rows 2:30 Assault Bike; work on consistent RPM 90s Rest ----- Tuesday March 9, 2021 Title: Tuesday Warmup: For class: score the back squat Time Limits: A. 7 Minutes B. 15 Minutes to warm up and finish C. 25 minutes to warm up and finish D. 5 Minutes For those not comfortable sharing equipment; Goblet Squat or Front Squat in place A) Warm Up: 7 Minute Amrap 45 Jump Rope Singles 10 Arms Overhead Air Squats 10 Front Plank to Side Plank B) Back Squat: @5211; 3x8; rest 2 minutes between C) Single Leg Squat + Isometrics: 30-60s Side Plank/side; rest 60s @3111; x12-15/side; Front Rack Split Squat; rest 60s x 3 Sets D) Front Plank on Elbows: Accumulate as much time as you can in a Front Plank, in 5 minutes. ----- Wednesday March 10, 2021 Title: Wednesday Warmup: For class: score the strict press and pullover weight Time Limits: A. 7 Minutes B. 8 Minutes C1/C2. 15 Minutes to warm up and finish D. 15 Minute Cap For those not comfortable sharing equipment; Bike instead of Row Perform presses in place pulled from the floor A) Warm Up: 7 Minute Amrap 10 Alternating Plank March 10 Reverse Plank to Tabletop Plank 10 Alternating Childs Pose T-spine rotation B) Strict Pull: @3111; 3xMax reps; rest 90s between *choose something you can hit at least 6 reps with! C1) Strict Press: @3111; x10-12; rest 60s C2) Dumbbell Pullover: @3110; x10-12; rest 60s x 3 Sets D) Accessory + Single Modality: 3 Sets 15/12 Calorie Row 15 Single Arm DB or KB Push Press/side rest 60s between sets ----- Thursday March 11, 2021 Title: Thursday Warmup: For class: score the deadlift heaviest Time Limits: A. 7 Minutes B. 12 Minutes C. 20 Minutes to warm up and finish D. 8 minutes For those not comfortable sharing equipment; Perform a DB RDL, and a Side Plank Rotation/side A) Warm Up: 7 Minute Amrap 10 Alternating Active Straight Leg Raise 10 Toe Touch to Squat 20-30s Prisoner Superman Hold B) Deadlift: @3111; 12.10.8; rest 2 minutes C) Single Leg Bend + Isometrics: @3211; x8/side Single Leg Landmine RDL; rest 60s 20-30 Abmat Sit Ups; rest 60s x 3 Sets D) Landmine Twist: 3x20; rest 90s between sides ----- Friday March 12, 2021 Title: Friday Warmup: For class: score nothing! get after it :) Time Limits: A. 7 Minutes B1/B2. 12 Minutes C1/C2. 12 Minutes D. 10 minutes For those not comfortable sharing equipment; Row instead of bike A) Warm Up: 7 Minute Amrap 60s Assault BIke 8-10 Side Plank Powell Raise/side B1) Concentration Curl: x8-10; rest 30s B2) Single Arm DB Skull Crushers : *pronated grip x8-10; rest 60s x 3 Sets C1) Single-Arm Hammer Curl: x8-10; rest 30s C2) Tricep Kickbacks : x8-10; rest 60s x 3 Sets D) Mixed Cyclical: 10 Minute Amrap 20/18 Cal Assault Bike 200m Run 30 Double Unders or 90 Single Unders  

Programming 2.27 – 3.5

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Workout Log: CFSB - Class Programming Start Date: 2021-02-27 End Date: 2021-03-05 Saturday February 27, 2021 Title: Saturday A) MAP 10: 45 Min Amrap 10/Single Arm Russian KB Swing/side 50 JR Singles 10 Prisoner Reverse Lunge 50 JR Singles 10 Alternating Single Leg V-Up 2 Trips Lateral Bear Crawl 20 Cal Assault Bike Notes For the bear crawl - 1 trip = all the way Left, all the way Right ----- Sunday February 28, 2021 Title: Sunday Warmup: Thacker A) Snatch Work: 60 Minutes of Snatch Skill work B) Thacker: SNATCH WARM UPS AND DRILLS: Optional general warmup and mobility work. General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm) Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose A, B, Cs': As: 1) Squatting Quad Muscle Snatch x3-5 2) Squatting Quad Power Snatch x3 3) Squatting Quad Power Snatch TO Overhead Squat x3 4) Squatting Quad Snatch (squat snatch) x3 Bs: 1) 3 Part Pausing Power Snatch x3 2) 3 Part Pausing Power Snatch TO Overhead Squat x3 3) 3 Part Pausing Snatch (squat snatch) x3 Cs: 1) 3 Part Pausing Power Snatch TO Full Speed Power Snatch x1+1 2) 3 Part Pausing Power Snatch TO Overhead Squat TO Full Speed Power Snatch TO Overhead Squat x1+1 3) 3 Part Pausing Snatch TO Full Speed Snatch x1+1 ----- Monday March 1, 2021 Title: Monday Warmup: Whiteboard Score -Deadlift or Power Clean -Total time A) Warm Up: *Coaches Choice warm up B) Bend - Deadlift - 15 min to warm up and finish: Work up to a Power Clean 1rm or Work up to a heavy 8rm Deadlift @ 3111 *You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Push Focused: 4 Sets - 15 minute cap 5 Push Press; tough 15 Russian KBS 15 Abmat Sit Ups 30 Double Unders or 60 Singles rest 60s between sets ----- Tuesday March 2, 2021 Title: Tuesday Warmup: Whiteboard Score -Back Squat weight -Total reps for C A) Warm Up: Coaches choice warm up B) Back Squat - 20 Minutes to warm up and finish: Back Squat Work up to a heavy 8rm Back Squat @ 3111 C) Pull Focused Accumulation: 4 Sets - 15 minute cap 5 Mixed Grip Pull ups or 10 Ring Rows 10 Reverse Lunges in place AND 10 Arms Overhead Air Squats - alternate movement each round 10 Cal Assault Bike rest 60s ----- Wednesday March 3, 2021 Title: Wednesday Warmup: *work on keeping last weeks pace with less rest *no score A) Warm Up: Coaches choice warm up B) MAP 5: 3:30 Minute Assault Bike 1:30 Rest x 3 Sets 3:30 Minute Row 1:30 Rest x 3 Sets 3:30 Minute Amrap; 12 Step Ups 5/side Single Dumbbell Down Up *choose a weight you can move aerobically with 1:30 Rest x 3 Sets ----- Thursday March 4, 2021 Title: Thursday Warmup: Whiteboard Score -Strict Press weight -Time for C A) Warm Up: *Coaches Choice warm up B) Vertical Push - 15 minutes to warm up and finish: Work up to a heavy 8rm Strict Press @ 3111 C) Bend Focused Accumulation: 9 Minute Amrap @3010; 5 TNG Deadlifts; moderate 8 No Push Up Burpee Box Jumps with Step Down ----- Friday March 5, 2021 Title: Friday Warmup: Whiteboard Score -Bent Row -time A) Warm Up: *Coaches Choice warm up B) Horizontal Pull - 12 minutes: Bent Over Barbell Row Work up to a heavy 8rm @ 3111 C) Squat/Pull Focused Accumulation: For Time 12 Minute Cap 4 Sets 8 Three Point Rows/arm 12 Goblet Squats directly into 3k Bike *choose weights that are tough but unbroken  

Programming 2.20 – 2.26

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Workout Log: CFSB - Class Programming Start Date: 2021-02-20 End Date: 2021-02-26 Saturday February 20, 2021 Title: Saturday A) MAP 10: 45 Min Amrap 12 Reverse Lunge 12 Tuck Ups 75 JR Singles 8/Single Arm Russian KB Swing/side 4 Trips Forward/Reverse Bear Crawls in your box 20 Cal Assault Bike ----- Sunday February 21, 2021 Title: Sunday Warmup: Thacker A) Snatch Work: 60 Minutes of Snatch Skill work B) Thacker: SNATCH WARM UPS AND DRILLS: Optional general warmup and mobility work. General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm) Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose A, B, Cs': As: 1) Squatting Quad Muscle Snatch x3-5 2) Squatting Quad Power Snatch x3 3) Squatting Quad Power Snatch TO Overhead Squat x3 4) Squatting Quad Snatch (squat snatch) x3 Bs: 1) 3 Part Pausing Power Snatch x3 2) 3 Part Pausing Power Snatch TO Overhead Squat x3 3) 3 Part Pausing Snatch (squat snatch) x3 Cs: 1) 3 Part Pausing Power Snatch TO Full Speed Power Snatch x1+1 2) 3 Part Pausing Power Snatch TO Overhead Squat TO Full Speed Power Snatch TO Overhead Squat x1+1 3) 3 Part Pausing Snatch TO Full Speed Snatch x1+1 ----- Monday February 22, 2021 Title: Monday Warmup: Whiteboard Score -10rm Floor Press -Total Reps on both amraps A) Warm Up: Take a few moments to cover the movements below, then perform + 8 Minute Amrap 5 Light DL @3010 5 Perfect push ups @ 3111 50 Jump Rope Singles *use the push up in the warm up to decide whether you should or should not be doing full burpees. B) Horizontal Push - 20 Minutes to warm up and finish: Glute Bridge Barbell Floor Press Find a 10rm @ 3111, then perform 2 sets of max reps @ 80% of your 10rm, rest 2 minutes between C) Bend + Push Accumulation: 2 Sets 5 Minute Amrap @3010; 8 TNG Barbell Deadlifts 8/side Single Arm KB Push Press 30 Double Unders or 60 Singles rest 3 minutes between sets *be consistent from set 1-2 ----- Tuesday February 23, 2021 Title: Tuesday Warmup: Whiteboard Score -Total # of pull ups -Thruster Weight A) Warm Up: 5/Side Quadruped Plank Row *light 10 Alternating Childs Pose with T-spine rotation 12 Reverse Lunges B) Vertical Pull - 12 Min Amrap: *challenge your score from a couple weeks ago *tempo is now @3112 Max Sets in 12 minutes of Max Reps Strict Pull Ups (-2); rest 60s or Max Banded Pull Ups; rest 60s (start with something you can confidently hit 6-8 with UNDER CONTROL) *banded pull ups are okay for this one *note the (-2) means leave a couple reps in the tank before failure C) Squat + Pull Accumulation: *keep the movement pretty, and the sets unbroken 15 Minute Cap 12 Thrusters 10-12 Three Point Rows/arm 10 Cal Assault Bike rest 90s x 3 Sets ----- Wednesday February 24, 2021 Title: Wednesday Warmup: *work on keeping the same pace you had two weeks ago! *no score A) Warm Up: Coaches choice warm up B) MAP 5: 3:30 Minute Assault Bike 2:00 Rest x 3 Sets 3:30 Minute Row 2:00 Rest x 3 Sets 3:30 Minute Amrap; 12 Step Ups 5/side Single Dumbbell Down Up *choose a weight you can move aerobically with 2:00 Rest x 3 Sets ----- Thursday February 25, 2021 Title: Thursday Warmup: Whiteboard Score -PS or DL Weight -Slowest and Fastest time for C A) Warm Up: Coaches Choice Warm Up B) Bend Focused - 20 Minutes to Warm Up and Finish: 1 Power Snatch 3 Overhead Squats; *work up to a heavy set of the complex or @3111; Deadlift Find a tough 10 *You may choose the power snatch if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Push + Bend Accumulation: 4 Sets for time(s) - 14 Minute Cap 20 Unbroken Russian Kettlebell Swings 20 Abmat sit Ups 8-10 Push Ups @ 3010 rest 60s between sets *looking for consistent round times here ----- Friday February 26, 2021 Title: Friday Warmup: Whiteboard Score -Front Squat weight A) Warm Up: at the top of a 2 Minute Mark x 4 Sets 45s Assault Bike; build across sets to moderate 30s Plank 6-8 Goblet Squats B) Front Squat - 20 Minutes to warm up and finish: Front Squat Find a 10rm @ 3111, then perform 2 sets of max reps @ 80% of your 10rm, rest 2 minutes between C) Pull + Squat Accumulation: *dial this in a bit tougher from two weeks ago 4 Sets; 15 minute cap 10 Dead Bug Pulloversl rest 15s 12-15 Barbell Curls; rest 15s 10 Box Jumps with Step Down; rest 15s

Programming 2.13 – 2.19

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Workout Log: CFSB - Class Programming Start Date: 2021-02-13 End Date: 2021-02-19 Saturday February 13, 2021 Title: Saturday A) MAP 10: 45 Min Amrap 10 Walking Lunges in your box 10 Tuck Ups 50 JR Singles 5/Single Arm Russian KB Swing/side 2 Trips Forward/Reverse Bear Crawls in your box 15 Cal Assault Bike *for the bear crawls, touch the lines with your toes on the reverse crawl, and your hands on the forward ----- Sunday February 14, 2021 Title: Sunday A) Snatch Work: 60 Minutes of Snatch Skill work ----- Monday February 15, 2021 Title: Monday Warmup: Whiteboard Score -Deadlift or Power Clean - Time A) Warm Up: *Coaches Choice warm up B) Bend - Deadlift - 15 min to warm up and finish: Power Clean 1.1.1.1.1 or Deadlift 3.3.3.2.2 *You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Assessment and Notes: -6 Push Ups @ 3111; if you cannot perform this, choose a no push up burpee -If you are not confident jumping, step over D) Push Focused: 12 Minute Amrap 6 Push Press; moderate 8 Lateral Burpee Over Bar 12 Alternating DB Snatches *light/smooth weight 15 Abmat Sit Ups *if you don't have solid push ups, choose a No Push Up Burpee ----- Tuesday February 16, 2021 Title: Tuesday Warmup: Whiteboard Score -Back Squat weight -Total reps for C A) Warm Up: Coaches choice warm up B) Back Squat - 20 Minutes to warm up and finish: Back Squat x2.2.2.2.2 *build slightly across sets C) Pull Focused Accumulation: 15 Min Amrap 5 Mixed Grip Pull Up *switch grip each round *alternating rounds between 10 Reverse Lunges in place and 10 Arms Overhead Air Squats 30 Double Unders rest 30s ----- Wednesday February 17, 2021 Title: Wednesday Warmup: Whiteboard Score I don't need a score for the whiteboard, but I'm looking for you to remember/track tour ave/rpm on bike, ave/500 on the rower, and total reps from week to week here :) We've got different ordering this week! this changes the stimulus slightly A) Warm Up: Coaches choice warm up B) MAP 5: *see if you can keep last weeks pace with less rest! 3 Minute Assault Bike 1:30 Rest x 3 Sets 3 Minute Row 1:30 Rest x 3 Sets 3 Minute Amrap; 12 Step Ups 5/side Single Dumbbell Down Up *choose a weight you can move aerobically with 1:30 Rest x 3 Sets ----- Thursday February 18, 2021 Title: Thursday Warmup: Whiteboard Score -Strict Press weight -Time for C A) Warm Up: *Coaches Choice warm up B) Vertical Push - 15 minutes to warm up and finish: Strict Press x 3.3.3.2.2 *build slightly across sets C) Bend Focused Accumulation: 12 Minute Amrap @3010; 8 TNG Deadlifts; moderate 8 Box Jumps with Step Down 16 Abmat Sit Ups ----- Friday February 19, 2021 Title: Friday Warmup: Whiteboard Score -Bent Row -time A) Warm Up: *Coaches Choice warm up B) Horizontal Pull - 12 minutes: Every 90s x 8 Sets @10X3; Supinated Grip Bent Over Row x 3; keep all tough but pretty C) Squat/Pull Focused Accumulation: For Time 12 Minute Cap 3k Bike directly into 4 Sets 8 Three Point Rows/arm 12 Goblet Squats *choose weights that are tough but unbroken